Another option for snorers is honey. Due to its anti-inflammatory properties, honey can reduce the swelling around the throat area that can obstruct airways. Plus, honey lubricates the throat, which prevents the snoring vibrations from occurring.
- Mix one tablespoon of honey in a glass of warm water and drink it before bedtime. Do it daily.
- Alternatively, you can use honey to sweeten herbal tea that you like to drink after your dinner.
Chamomile has well-known anti-inflammatory effects that can help stop snoring. It is also a nerve and muscle relaxant that can ease tense muscles and nerves around the throat and help you sleep better.
- Add one tablespoon of chamomile flowers (or one chamomile tea bag) to one cup of water.
- Boil it for about 15 minutes.
- Strain it and add one teaspoon of honey.
- Drink the warm tea before going to bed.
Some additional tips that can help stop snoring include:
- If you’re overweight, lose weight. People who are overweight have extra tissues in the throat that contribute to snoring.
- Sleep on your side rather than your back. When you sleep on your back, your tongue and soft palate rest against the back of your throat, blocking the airway and resulting in snoring.
- Raise the head of your bed by about four inches or use extra pillows to prevent the tissues in your throat from falling into your air passages.
- Use nasal strips to help you breathe easily as you sleep.
- Avoid drinking alcoholic beverages at least two hours before bedtime. Alcohol can depress your central nervous system, causing snoring.
- Try singing before going to bed. Singing helps improve muscle control of the soft palate and upper throat.
- Quit or cut down on smoking as it can irritate the lining of the nasal cavity and throat, causing swelling and ultimately snoring.
By incorporating these preventive measures along with any of the remedies above, you’ll be able to reduce or eliminate snoring and get a good night’s sleep.